Monday 24 October 2011

Strapped for Time but want a workout?


Strapped for Time but want a workout? Here is a quick plyometric circuit for you.
This workout will get you results in all areas – cardio capacity, strength and power – and all you need for equipment is a way to time yourself.
Instructions:
Complete each movement for one minute, doing as many repetitions as you can within that minute then move onto the next move.  
Take breaks when you need to between exercises. For instance, you could complete two exercises then rest for one minute, complete two more then rest for one minute.
If you have more time, you can repeat the circuit.
Monday Morning Plyo Routine
1.     Skipping (faux skip if you don’t have a rope)
2.     Jumping Jacks
3.     Mountain Climbers (http://www.youtube.com/watch?v=DyeZM-_VnRc
4.     Butt Kicks
5.     One Leg Quarter Turn Jumps (http://www.youtube.com/watch?v=vZ3elB616wA)
6.     Burpees (ya know you love ‘em and if you don’t love ‘em learn to xoxo)
7.     Knees Up
8.     Plank Jacks (instructions here: http://www.youtube.com/watch?v=pm7asV_h-Mw)
9.     Jump Squats (instructions here: http://www.youtube.com/watch?v=utQShuge6Vk&feature=related)

Thursday 20 October 2011

Freedom: It's what drives success.


Diet and Exercise. Those two words are enough to make about 50% of the population cringe. Lets use a timeless example, how often have you (or someone you know if we don't wanna make this personal) gotten on a treadmill to run off those cookies or that piece of chocolate cake?
Is the run any fun? No.
Do you feel better about yourself after? No.
Why is that? Because we diet and exercise from a place of legalism and punishment for not being good enough.  We say things like ‘I am not allowed to eat those cookies’ or ‘I have to work out for exactly 1.5 hours, 6 days per week or my body will never change’. If that sounds like your approach to fitness, take an imaginary eraser and erase everything in your brain that told you what eating and fitness were supposed to look like. It doesn’t have to be like that.
If you are reading this blog you probably know that I have lost 30 pounds since February of 2011. How did I do it? Diet and Exercise BUT here is the real key, I have learned not to punish myself but instead to enjoy the journey. Now when I run I enjoy the freedom of movement, the chill of the fall air, and the changing colour of the leaves. I am even enjoying the extremely limited nutrition plan I am on now as preparation for my first fitness show. 
How did I get here? It has been a slow process of revelation centred around the fact I want to enjoy every single minute of my life and I want to be able to live life as big as I can. I want to know that my time spent on earth was not only spent wisely but also in giving my all to every moment. I cannot give my all if my body is unhealthy. As I move myself to a place of being a better me, I can enjoy what previously seemed like discomfort because it is making me a better me. No one is forcing me to go through this process, I am FREE to choose and I am FREE to enjoy my life.
Where do you start in getting free? Today, I want you to find 6 things about yourself that you really like - 3 physical attributes and 3 character traits. Anytime you hear a negative voice telling you that you eat too much, you don't weigh what you should, or that you don't have enough discipline I want you remind yourself about those 6 things. Start rejoicing in who you are and where you are on this journey so that you can move forward from a place of completion instead of from a place of not enough.

Wednesday 5 October 2011

Lighten-Up Pumpkin Pie from Clean Eating Magazine

Still on the theme of Thanksgiving, I am sharing a recipe from the folks at Clean Eating Magazine (www.cleaneatingmag.com) for an easy to make healthier and lighter but oh-so-tasty pumpkin pie. I don't know about you, but seriously Thanksgiving would not be complete in my mind without pumpkin pie. Yumm! I can't wait to make (and eat) this pie!


Lighten-Up Pumpkin Pie
Ingredients:
1 ½ cups crushed ginger snaps or graham crackers
1 ½ tbsp safflower oil
2 egg whites
1 whole egg
1 scant cup loosely packed organic brown sugar
1 tsp finely grated orange or lemon peel
1 tsp each of ground ginger, cinnamon, ground cardamom and sea salt
1/8 tsp each ground allspice and mace
1 (12 oz) can evaporated milk, preferable skim
1 (14 oz) can organic pumpkin puree (not pie filling)

Instructions:
1)   Place crumbs in a deep-dish (9 or 10 inch pie plate). Drizzle with oil. Using a fork, stir to moisten. Using your hands press crumbs against the bottom and up the sides of the pan – the crust should look crumbly. Refrigerate while making the filling, allowing the crust to set a little.
2)   Lightly beat egg whites and whole egg. Whisk in brown sugar, grated peel, spices and seal salt. Whisk in milk and pumpkin puree. Pour over crust. Place pie on a baking sheet. Bake in centre of preheated 300 F oven until centre is almost set when pan is jiggled, 60 to 75 minutes.
Timesaving Tip: Pie tastes best the same day it’s made. However, it will keep well if covered and refrigerated overnight. The flavors blend as it sits, so a good alternative is to make the pie filling and crust the day before. Wrap and refrigerate each separately. Fill crust and bake on serving day.

Tuesday 4 October 2011

Thanksgiving so Have Some Giving

With Thanksgiving just around the corner, I am feeling pretty grateful for all of the wonderful people/places/things in my life. Sooo I thought I would do some giving. This post is a full body at home workout that you can do with just your body weight - no materials required. I have provided youtube links demonstrating proper form and technique for each movement.


*** Remember you should always consult your physician before beginning any diet or exercise program. ***

This program is designed as a circuit - I love circuits - circuits make me happy.

Start with the warm-up movement (your choice of either inchworms of squats depending on your level of fitness) then complete exercises 1 through 6. Take a two minute break. Repeat the circuit two more times, for a total of three times through the circuit. Beginners: do the circuit twice through and work up to three times through.

The number of repetitions are outline for you. For instance, for side-step lunges you are doing twelve lunges on each side. The number of repetitions are a guideline. If you cannot make it to the number stated just go until exhaustion. Alternatively, if you can do more (with proper form) go for it. Also, begin the push-ups aiming for one full military style push-up before modifying and work your way up to the whole set. Remember to stretch at the end.

The Thanksgiving - Giving Workout  - Complete 3 days per week

Exercise
Reps
Set 1
Set 2
Set 3
Warm – Up: Inch Worms
10

N/A
N/A
1.  Side Step Lunges
3 X 12 (each side)



2. Push-Ups
3 X 12



3. Supermans
3 X 10



4. * Band Bicep Curl -  Wall
3 X 12



5. Tricep Dips (Chair)
3 X 10



6. Plank Shoulder Taps
3 X 12 (each side)





*If you don't have a band or weights and cannot buy either, get a two small bags, fill them with some stuff to make them heavier and lift it like weights.

Youtube Links

Warm-Up:
a) 10 inch worms (stand in between each rep)
http://www.youtube.com/watch?v=lWytglYN8HI&feature=related
OR
b) 15 Squats
* Don’t do full speed, keep it slow and controlled
1) Legs – Side Step Lunges
Proper Lunge Form
2) Chest/Shoulders – Push-ups
Proper Military Push-up
Proper Modified Push-up
3) Back – Supermans
http://www.youtube.com/watch?v=8szJuzPt-sg
4) Triceps – Chair Tricep Dips
5) Biceps – Band Curl Against Wall
(Don’t squat if using band, just keep back against the wall)
6) Core - Plank Shoulder Taps
* These can be modified from knees like a push-up